5 Best Foods to Reduce Menopause Symptoms

Only about 15% of women make it through the menopause transition without symptoms. For the rest, menopause brings anywhere from annoying to severe symptoms that impact all aspects of life.

Regardless of your symptoms, menopause also increases your risk for cardiovascular disease, osteoporosis, and dementia.

Your diet is a key factor in being able to both reduce menopause symptoms and support healthy aging. With a few impactful changes, you can start to regain control, manage your weight and lower your risk of chronic conditions.

The Impact of Diet on Menopause Symptoms

A healthy diet is linked to a significant reduction in menopausal symptoms. A recent study in the journal Menopause found that women who ate more fruits and vegetables had significantly fewer menopause symptoms compared to those who ate less.

Several studies have also suggested that a diet higher in foods that promote inflammation is associated with both more severe menopause symptoms and lower bone mineral density (which can lead to osteoporosis).

Research has also found that women who eat less meat tend to experience significantly fewer menopause symptoms as compared to those who eat more.

A study of perimenopausal and menopausal women found that those on a vegan diet reported fewer hot flashes and night sweats than those who ate a significant amount of meat. The data suggests that you don’t need to avoid all animal products, just include an abundance of vegetables in your diet and moderate your meat intake.

Diet is also a fundamental part of weight management. Research shows that postmenopausal women experienced an improvement in vasomotor symptoms after losing weight. In breast cancer survivors, weight gain also appears to increase hot flashes.

The Best Overall Diet for Menopause and Midlife Health

The Mediterranean diet is the leading expert recommendation for everything from brain health to cardiovascular health to menopause symptom management. It supports a healthy weight and combats inflammation with antioxidants to reduce risk of chronic diseases like diabetes and heart disease while reducing menopause symptoms.

The Mediterranean diet is built around fruits and vegetables, fish, healthy fats like olive oil and nuts, small amounts of dairy, eggs, and poultry, and a limited intake of red and processed meats.

Top 5 Foods for Menopause Symptoms

If you’re looking to transition to a Mediterranean diet, try these five foods that shine when it comes to your health in midlife:

Cruciferous vegetables and leafy greens

In the study showing that more fruits and vegetables improved menopause symptoms, higher consumption of leafy greens and cruciferous vegetables like cabbage, kale, brussels sprouts, and cauliflower led to the most significant reduction. Cruciferous vegetables also may decrease the risk of breast cancer in postmenopausal women by supporting healthy estrogen levels.

Berries

Blueberries, strawberries, and raspberries are natural anti-inflammatory powerhouses. Berries not only support brain health in midlife but also may reduce blood pressure and improve your body’s response to stress.

Cardiovascular disease is the leading cause of death among postmenopausal women, who become more vulnerable when they lose the protective effect of estrogen. This makes getting your antioxidants even more important in midlife and beyond.

Salmon

Fish like salmon are the best sources of anti-inflammatory omega-3 fatty acids. Omega-3s can improve triglyceride levels and decrease blood pressure to further support your heart health.

Studies have also shown that omega-3s can be a valuable tool in decreasing depression and anxiety.

Soy

Soy is both a plant-based protein source and a weak phytoestrogen (plant estrogen).

Phytoestrogens do not act the same as estrogen in the body, but they do help buffer hormone fluctuations in menopausal women by stimulating estrogen receptors.

Women from Asian countries that eat a lot of soy experience fewer hot flashes, an effect that has been replicated in research studies. Soy also is beneficial for bone health.

While soy was once thought to be a risk factor for breast cancer, a large study found that those who ate soy after breast cancer diagnosis had a 25% reduction in cancer recurrence.

Dark Chocolate

Dark chocolate is an excellent source of magnesium, a nutrient that many women lack. Magnesium supports mood, sleep, bone health, regular bowel movements, and more.

Dark chocolate can be an acquired taste, but many people come to love this less-sweet treat. Just remember to exercise moderation and consume only one or two squares.

Eating these foods as a part of a Mediterranean diet pattern may both improve your menopause symptoms and boost your long-term health. Curious about a plant-based diet? Get started with our plant-based diet guide designed specifically for midlife women.